Thursday the 17th

51

Intro Class @ 1500

Regular Class @ 1515

I. 
1.  Shoulder Prep Circuit
2. (a) 3 X 10 BB high hang squat snatch (b) 3 x 100m Run

II. 
Power Snatch 5×5 @75%

III. 
Back squat 5×5 @90% of last 5RM

IV. 
3 Rounds
7 Power clean 185/125#
21 V-ups

V. 
4 Rounds
Row 500m
14 Burpees
14 Dumbbell push press 50’s/30’s
Rest 30s

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Filed under Announcement, crossfit, fitness, Intro Class, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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